After procrastinating for several years, this week I am finally undergoing an important rite of passage and getting my wisdom teeth removed. Because the best thing that will come of this extraction (besides more space in my mouth, I suppose) is an excuse to eat ice cream for many days, I wanted to find a more health-friendly version of this cold treat so that I could feast without guilt.
Luckily for me – and you – frozen yogurt is not only one of the food crazes that is sweeping our nation, but also a fantastic healthier alternative to ice cream. Just like regular yogurt, it is packed full of calcium (providing you around 30 percent of your recommended Daily Value) and protein (8 grams per serving), in addition to the live active cultures that have been shown to maintain and improve gut health. This means that a serving of frozen yogurt can help to strengthen your bones, teeth, and muscles, boost your immunity and energy levels, help you to heal quickly and keep you regular.
Depending on the type of fruit you decide to add to your mixture, you can also reap the benefits of a variety of vitamins. I chose to use citrus because in the United States it is an easily available and relatively cheap winter fruit. Furthermore, its high content of Vitamin C (another immunity booster) ensures extra protection against this season of colds and flu.
Frozen yogurt – specifically when made at home – also contains much less sugar and fat than ice cream, so you can enjoy its delicious, still-creamy texture without worrying that it will add to your seasonal “battle of the bulge” marathon. It is cheap and easy to make, a great project to do with kids, and due to its ingredient versatility, a perfect treat no matter the time of year.
So enjoy! And please feel free to comment with your own variations. I will probably sample them all during my post-oral surgery recover time.
Homemade Citrus Frozen Yogurt
(Makes 4-5 servings)
Ingredients:
16 ounces of fat free, plain yogurt
2 T. lemon juice (more if you prefer it to be more tart/sour)
¼ c. sugar
1 orange, cut into small pieces
½ cup of milk
Directions
1. Combine yogurt, lemon juice, sugar and orange pieces in a bowl and mix with a fork. Use your fork to squeeze the juice out of the orange pieces
2. Spread the yogurt mixture evenly into a shallow pan (it should be ½- to 1-inch thick) and cover with saran wrap
3. Place in freezer for about 35 minutes or until just the top of the yogurt freezes
4. Remove pan from the freezer and stir vigorously again, also adding ¼ cup of milk to mixture. Return to freezer for another 30 minutes and repeat mixing process to add last ¼ cup of milk*
5. Allow to freeze completely.
6. Eat! Or store in airtight containers for later consumption!
* This freezing/mixing/freezing pattern replaces the need for an ice-cream making machine. The process is what allows your frozen yogurt to be creamy and evenly flavored.